Many women experience abdominal muscle separation after childbirth and simultaneously struggle to find reliable information on how to eliminate postpartum diastasis. Exercises available online are not always safe. Therefore, exercises for diastasis recti after childbirth should only be performed under the supervision of a qualified specialist. Such services are offered by the online course program.
First of all, it is important to understand that exercises for abdominal muscle separation after childbirth should not be started earlier than 5-8 weeks after natural delivery and 8-12 weeks after cesarean section. The fact is that during this time, the abdominal muscles may recover on their own, and it is too early to talk about diastasis.
It’s also important to understand that if a woman is diagnosed with diastasis postpartum, classic abdominal exercises are strictly contraindicated – as they will only worsen the situation. Therefore, exercises for postpartum diastasis should not include any variations of planks, crunches, or push-ups. Some mothers practice stretching the abdominal muscles in hopes of healing diastasis postpartum, which is strictly prohibited – it will only worsen the condition.
Lifting heavy objects is also unacceptable. Since the baby has some weight, carrying should be done using slings or other devices that ease the load on the abdomen.
To start restoring abdominal shape after childbirth, it is first necessary to determine the degree of muscle separation. Only a surgeon can do this through a manual examination or ultrasound. The doctor will provide recommendations on further actions. Most often, special exercises are prescribed as treatment, and advice on performing them can be obtained from an online course trainer. However, in particularly severe cases, surgical intervention is required.
When a woman is diagnosed with diastasis of the rectus abdominis muscles after childbirth, exercises can begin from the day of diagnosis unless otherwise recommended by a doctor. Typically, gymnastics or swimming is used in this situation. Many yoga exercises are also suitable for restoring abdominal muscles.
Gymnastics is a classic method of recovery from diastasis after childbirth. Exercises to overcome diastasis are not too intense and involve a gentle load, because the main thing in such a situation is not to harm. You can harm yourself even by performing gymnastics carelessly, trying to increase the load, and doing more sets, hoping to get rid of diastasis of the abdominal muscles after childbirth faster, which is highly undesirable.
So, the following exercises will help deal with diastasis:
Yoga can also help effectively address the issue of a protruding tummy, though not all poses are allowed with diastasis. Therefore, for those who find regular exercises boring and find yoga more interesting or familiar, there is a suitable online course training program that includes yoga sessions.
Swimming helps treat diastasis with minimal risk of overstraining the abdominal muscles, as the load is mitigated underwater. However, it’s still not advisable to practice on your own for health purposes – to solve the problem through swimming, you will also need to find a competent instructor.
Do not expect quick results from regular exercises to eliminate diastasis: even treating minimal muscle separation takes several months. More severe forms of the condition may not disappear for several years.
Physical exercises are the main way to combat diastasis. To speed up the recovery process, additional measures are used:
The comprehensive restructuring of the body with the onset of pregnancy leads to changes in…
The coronavirus pandemic, which has been keeping the world captive for the second year now,…
In the context of the extreme danger of coronavirus infection for all population categories, including…
Almost all women who have just become mothers face the issue of pain during breastfeeding.…
Despite the extensive preparation throughout the pregnancy for childbirth and subsequent breastfeeding, a young mother…
Many mothers do not want to stay on maternity leave for a long time and…